Blog Archives

160801

7/31/2016

Monday

Warm Up:
6 min AMRAP:
100m Run
10 PVC Thrusters
10 Banded Good Mornings

Strength/Skill:
12 min EMOM:
Odd: 4 Front Squats From Ground
Even: :20 sec Hollow Hold on Floor

WOD:
10-8-6-4-2
Clean and Jerk (115/75)
3x Wall Balls

George working while working out

160731

7/30/2016

Open gym

Midcity 9:45-11:16am

Uptown 10:15am-12:15pm

160730

7/29/2016

Saturday

Warm Up:
Coaches' Choice

Strength/Skill:
EMOM 4 min: 1 Power Clean + 3 Front Squats at or above WOD Weight

WOD:
Teams of 2, alternate movements each round:
4 rounds:
Run 400m
12 Front Squats (135/95)
12 TTB
In Round 1 P1 Runs, P2 squats and P1 does TTB, and the order switches the next round

160729

7/28/2016

Friday

Warm Up:
6 min AMRAP:
:60 Jump Rope Singles
20 Lateral Hops
10 Wall Facing Squats

Strength/Skill:
Every 2 min x8:
2 Above the Knee Power Clean + 1 Above the Knee Squat Clean
Add weight every other set

WOD:
10 min AMRAP:
20 Front Rack Walking Lunge Steps (95/65)
10 Bar-Facing Burpees

160728

7/27/2016

Thursday

Warm Up:
6 min AMRAP:
Run 100m
10 Behind the Neck Strict Press
10 Pass Thrus

Strength/Skill:
Every 2 min x5:
3 HSPUs Negatives (deficit for advanced, from piked for beginner)
10 Banded Front Raises

WOD:
"Jack"
20 min AMRAP:
10 SH to OH (115/75)
10 KBS (24/16)
10 Box Jumps (24/20)

160727

7/26/2016

Wednesday

Warm Up:
6 min AMRAP:
Run 200m
:20 Hang From Bar
10 Scap Push-ups

Strength/Skill:
A1: 6-8 Wide Grip Strict Pull-Ups
Rest :30 x4
A2: :20 Hollow Rock (sub Hollow Hold)
Rest 2 min x4

WOD:
Row 2000m for time
Cash out: Accumulate 2 min hanging from pull-up bar

160726

7/25/2016

Tuesday

Warm Up:
6 min AMRAP:
2 Lengths each: High Knees, Butt Kicks, Lateral Lunge, Bear Crawl

Strength/Skill:
EMOM 14 min:
3-5 Single Arm DB Push Press at 20x1 tempo
Alternate arms every minute, start with non-dominant arm

WOD:
10 min AMRAP:
Run 200m
15 Sh to OH (95/65)

160725

7/24/2016

Monday

Warm Up:
6 min AMRAP:
:30 DU Practice
10 Empty Bar Good Mornings
10 Banded Sidesteps

Strength/Skill:
Every 2:30 x5:
10 BB Hip Thrusts
Then 3 sets of 10 BB Good Mornings at a moderate weight w/ :60 rest between sets

WOD:
For Time:
20 DL (185/125)
100 DU
15 DL
75 DU
10 DL
50 DU
5 DL
25 DU
Sub half rep lateral hops over bar for DU

Sunday Open Gym

7/24/2016

Mid-City 9AM - 11AM

160723

7/22/2016

Saturday

Warm Up:
Coaches' Choice

Strength/Skill:
5 min DU skill work

WOD:
In Teams of Two (work is split, runs are together):
Run 400m
50 Burpee Box Jumpovers (24/20)
Run 800m
100 Wallballs
200 DU
Run 400m

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